Mobility, Activation & Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench
and then …
Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls
Followed by…
Two sets of:
2 Wall Walks
10 Hand Release Push-Ups
3 Strict Pull-Ups
Rest 1:1
A.
Strict Ring Muscle-Up Progressions –
One set of:
Extensor Stretch for False Grip x 30 seconds
Rest 30 seconds, then. . .
One set of:
False Grip Static Hang x 10-20 seconds
Rest 30 seconds
Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.
Followed by. . .
Every minute, on the minute, for 5 minutes:
Band-Assisted or Unassisted Strict Ring Muscle-Ups x 1-2 reps
B.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 14-16/10-12 Calorie Row
Station 2: 200 Foot Shuttle Run
Station 3: 14-16/10-12 Calorie Echo/Assault Bike
Station 4: 10 Chest to Bar Pull-Ups + Max Strict Handstand Push-Ups
Station 5: Rest
55+:
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 12-14/8-10 Calorie Row
Station 2: 200 Foot Shuttle Run
Station 3: 12-14/8-10 Calorie Echo/Assault Bike
Station 4: 10 Chin-over-the-Bar Pull-Ups + Max Strict Handstand Push-Ups to 5″ riser
Station 5: Rest
C.
Healthy shoulders … healthy training!
Three sets of:
DB External Rotations x 6-8 reps @ 3011
Rest 45-60 seconds
Reverse Snow Angels x 20 reps
Rest 45-60 seconds
Cool down
5 Minute Easy Bike or Row and then …
Rig Single Arm Shoulder Stretch x 60-120 seconds
Rig Lat Stretch x 60-120 seconds
General Training Notes
Strict Ring Muscle-Up Drills Drills
We are on week 3 of strict ring muscle-up progressions. Building some volume with these with the on the minute work. If you are strong with these then stick with the 2 reps (or even up this to 3 reps every minute)
Conditioning
I love this style of emom today! Lots of aerobic work with stations 1-3 and hopefully you all are feeling stronger on the erg and bike. We do A LOT of work on these machines so you should be feeling more confident with your rep ranges for these emoms. Then you get to do pull-ups + strict handstand push-ups. I love this because you don’t have to think about anything else … you get a full minute of rest following this station. You’ll end up accumulating 80 pull-ups and a decent amount of strict handstand push-ups, which is AWESOME! If strict handstand push-ups are your jam then add a slight deficit!
If you are having less than 10 seconds of rest coming off of stations 1-3 then please reduce the calories or distance of the shuttle run so you are getting 10+ seconds of rest.
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps
Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Strict Ring Muscle-Up Skill Work
25:00-30:00 – Transition
30:00-70:00 – Conditioning
70:00-80:00 – Healthy Shoulder Finisher Finisher
80:00-90:00 – Cool Down